Oakley's Diet and Training Log

[Oakley6575]

Morning Weight: 186.6lbs

Medium Day
3,908cal.
285g P
601g C
40g F (6g Added Fats)

Back & Rear Delts​	Set #1​	Reps​	Set #2​	Reps​
Neutral Grip Pull Ups​	BW​	12​	BW​	10​
Lat Pulldowns​	145lbs​	11​	145lbs​	10​
DB Chest Supported Row​	57.5lbs​	13​	57.5lbs​	12​
Seated Cable Rows​	145lbs​	11​	145lbs​	10​
Back Hyperextension​	70lbs​	15​	70lbs​	14​
DB Rear Delt Flys​	45lbs​	14​	45lbs​	11​
Cable Rear Delt Flys​	17.5lbs​	14​	17.5lbs​	12​

 

[barat0]

P

Morning Weight: 186.6lbs

Medium Day
3,908cal.
285g P
601g C
40g F (6g Added Fats)

Back & Rear Delts​	Set #1​	Reps​	Set #2​	Reps​
Neutral Grip Pull Ups​	BW​	12​	BW​	10​
Lat Pulldowns​	145lbs​	11​	145lbs​	10​
DB Chest Supported Row​	57.5lbs​	13​	57.5lbs​	12​
Seated Cable Rows​	145lbs​	11​	145lbs​	10​
Back Hyperextension​	70lbs​	15​	70lbs​	14​
DB Rear Delt Flys​	45lbs​	14​	45lbs​	11​
Cable Rear Delt Flys​	17.5lbs​	14​	17.5lbs​	12​

Good diet but with very little fat. The fat itself helps in the generation of testosterone, who also helps to burn fat and other goodies

 

[Eddie.]

P

Good diet but with very little fat. The fat itself helps in the generation of testosterone, who also helps to burn fat and other goodies

No brother, this is true only for natties. Excess fat for enhanced guys doesn't do anything good. For naturals, i agree.

 

[barat0]

No brother, this is true only for natties. Excess fat for enhanced guys doesn't do anything good. For naturals, i agree.

Of course i only talk about good fats, aka olive oil, mani, salmon.. but i get your point.

 

[Oakley6575]

Of course i only talk about good fats, aka olive oil, mani, salmon.. but i get your point.

Yea, my test comes from a bottle.

 

[Oakley6575]

Morning Weight: 187.6lbs

Low Day
3,400cal.
288g P
450g C
50g F (6g Added Fats)

I dropped my protein down on medium days. I honestly don't see a reason to eat 1.5x my bw when carbs are as high as they are. Went down to 1.25x to see how that feels. Now I'm running:

High Days: 1g/lb
Medium Days: 1.25g/lb
Low Days: 1.5g/lb

All numbers are complete protein.

 

[AlexDavis43]

I dropped my protein down on medium days. I honestly don't see a reason to eat 1.5x my bw when carbs are as high as they are. Went down to 1.25x to see how that feels.

Carbs are pretty anabolic, protein-sparing. Some guys might word this differently but when gear is on board, in combination with resistance training, very high protein diets are less important.

 

[Oakley6575]

Carbs are pretty anabolic, protein-sparing. Some guys might word this differently but when gear is on board, in combination with resistance training, very high protein diets are less important.

I think so too. I've heard the argument for being on gear allows you to assimilate more proteins into muscle tissue so higher protein is needed for enhanced athletes but I don't buy it. None of those guys are gaining more than anyone else.

 

[Oakley6575]

Morning Weight: 187.4lbs

Medium Day
3,687cal.
237g P
601g C
37g F (6g Added Fats)

I moved my foot placement down and in on the leg press to hammer more of my quad than I was previously. Needless to say, my reps dropped by quite a few this week. Felt great though.

Legs​	Set #1​	Reps​	Set #2​	Reps​
Calf Raises​	140lbs​	13​	140lbs​	10​
Lying Leg Curls​	85lbs​	15​	85lbs​	12​
RDL​	225lbs​	10​	225lbs​	9​
Leg Extensions​	195lbs​	12​	195lbs​	10​
Leg Press​	490lbs​	9​	490lbs​	8​
Decline Crunches​	BW​	19​	BW​	14​

 

[Oakley6575]

Morning Weight: 187.2lbs

Low Day
3,331cal.
252g P
450g C
58g F

So I'm going to hit 58g of total fat for my medium and low days and keep my high days as close to zero fats as possible. For some reason, when I pulled my whole eggs out in my last meal, my sleep started to suffer. Not sure why that is but its just something I noticed. Since I typically eat less carbs in my last two meals, I'm going to add some fats in those meals and see how I feel.

I listened to Dr Todd talk about fats and he think somewhere around 15% of total calories for an enhanced athlete is a good place to be. Funny enough, Mike Mentzer used to preach the same thing. Kurt Havens is a trace fats guy only while Justin Harris, Hany, and Matt Jansen are big on added fats in their diets. Mike Israetel and John Meadows suggests somewhere between 0.3g/lb - 0.5g/lb of body weight. I'm going to use 0.35g/LBM which puts me at 58g right now. That is about 15% of total calories on low and medium days and also is right at the 0.3g/lb of body weight. This should keep my fats "low" but let me get a bit more fat in at night. I'll test it and see what happens.

Kurt Havens talks about only using trace fats but he is coached by Paul Barnett who follows Justins added fats approach. So I'm a bit confused by hearing him talk about only using trace fats and fish oil.

I know I'm over complicating all of this but I really like to learn the reasonings behind each coaches decisions. I'd be a terrible client because I would ask all these questions. :ROFLMAO:

 

[Oakley6575]

Morning Weight: 186.0lbs

High Day
4,050cal.
173g P
805g C
15g F (6g Added Fats)

Shoulders & Triceps​	Set #1​	Reps​	Set #2​	Reps​
Seated Overhead Press​	155lbs​	12​	155lbs​	9​
Seated DB Lateral Raises​	27.5lbs​	15​	27.5lbs​	12​
Cable Lateral Raises​	12.5lbs​	15​	12.5lbs​	14​
BB Shrugs​	285lbs​	14​	285lbs​	13​
Tricep Rope Pushdowns​	42.5lbs​	14​	42.5lbs​	11​
EZ Bar Tricep Extensions​	70lbs​	12​	70lbs​	10​
Single Arm Cable Pulldowns​	5lbs​	14​	5lbs​	13​

 

[Oakley6575]

Morning Weight: 189.2lbs

Medium Day
3,783cal.
213g P
601g C
58g F (32g Added Fats)

Back & Rear Delts​	Set #1​	Reps​	Set #2​	Reps​
Neutral Grip Pull Ups​	BW​	12​	BW​	10​
Lat Pulldowns​	145lbs​	12​	145lbs​	11​
DB Chest Supported Row​	57.5lbs​	14​	57.5lbs​	13​
Seated Cable Rows​	145lbs​	12​	145lbs​	11​
Back Hyperextension​	75lbs​	12​	75lbs​	10​
DB Rear Delt Flys​	45lbs​	14​	45lbs​	12​
Cable Rear Delt Flys​	17.5lbs​	14​	17.5lbs​	12​

 

[Oakley6575]

Maybe I can get everyones perspective. On the left is me at the beginning of my current bulk (167.0lbs) and the right is me on Monday after 12 weeks (186.0lbs). Obviously I was depleted and the 19lb weight gain is mostly water, glycogen and some fat, but I feel like I should have made more progress than I have. I know 12 weeks isn't shit in this sport so I'm not trying to come off as impatient or greedy, but I want to make sure I'm capitalizing on every lever I have.

Do you guys feel I'm on track, or that I should have grown more in the last 12 weeks than I actually have?

 

[Oakley6575]

Morning Weight: 190.0lbs

Low Day
3,331cal.
252g P
450g C
58g F (21g Added Fats)

 

[Oakley6575]

Morning Weight: 188.0lbs

High Day
4,050cal.
173g P
805g C
15g F (6g Added Fats)

Going to take me a week or two to get my weights dialed with this new training split. Rest periods where cut in half. I was trying to hit every set after a 2 minute rest. Rear delts where a little quicker than that.

Totally different feel with this training style. I tried to keep everything between 1-3RIR. Went closer to failure on the smaller muscles like rear delts and lateral raises. Body felt much better. Dips didn't hurt at all in my elbows like it usually does at the start of my sets with the lighter weight.

I'm went for 12-15 reps. If I got less than 12 reps, I dropped the weight for the next set. I didn't do this on incline press or dips but I will from now on.

I looked like a whole different person during the workout. The "pump" was painful and I had spider webs through my delts and triceps. I'm going to progress the volume each week and see what happens after a couple meso cycles. ‍

Push A​	Weight​	Sets​
Incline BB Press​	195lbs​	2​
Dips​	45lbs​	3​
Seated Overhead Press​	115lbs​	2​
DB Seated Rear Delt Flys​	25lbs​	4​
Cable Lateral Raises​	10lbs​	4​
EZ Bar Tricep Extensions​	55lbs​	3​
Tricep Rope Pushdowns​	20lbs​	3​

 

[Oakley6575]

Morning Weight: 189.0lbs

Medium Day
3,783cal.
213g P
601g C
58g F (32g Added Fats)

Pull A​	Weight​	Reps​	Sets​
DB Chest Supported Row​	45lbs​	15​	2​
BB Shrugs​	225lbs​	15​	1​
Seated Cable Rows​	120lbs​	15​	2​
EZ Bar Curls​	75lbs​	15​	3​
Incline DB Curls​	20lbs​	15​	3​
Decline Crunches​	BW​	AMRAP​	2​

 

[Oakley6575]

Morning Weight: 189.2lbs

Medium Day
3,783cal.
213g P
601g C
58g F (32g Added Fats)

Legs B​	Weight​	Reps​	Sets​
Calf Raises​	120lbs​	15​	2​
RDL​	185lbs​	12​	2​
Lying Leg Curls​	65lbs​	15​	3​
Leg Press​	400lbs​	12​	2​
Hack Squat​	180lbs​	12​	2​
Leg Extensions​	115lbs​	15​	3​

 

[Oakley6575]

Morning Weight: 189.2lbs

Low Day
3,331cal.
252g P
450g C
58g F (21g Added Fats)

 

[Oakley6575]

Morning Weight: 189.0lbs

High Day
4,444cal.
174g P
902g C
16g F (6g Added Fats)

Going back to how my diet was set up before. I just feel better on it overall. Will run it again for a week and see how I feel. Volume training has been great so far. I was a real hater on it before I started and thought it was going to be a shit experience but I'm actually really enjoying it. I like the shorter rest periods, faster pace, pump, and for some reason the stimulus just feels better overall. Training six days a week has been fun as well which was one of the most undesirable aspects of moving to this style of training for me. Interested to see what week five and six of the meso cycle feel like when volume is really high.

Pull A​	Weight​	Reps​	Sets​
DB Chest Supported Row​	45lbs​	15​	3​
BB Shrugs​	225lbs​	15​	2​
Seated Cable Rows​	120lbs​	15​	3​
EZ Bar Curls​	75lbs​	15​	4​
Incline DB Curls​	20lbs​	15​	4​
Decline Crunches​	BW​	AMRAP​	3​

 

[Oakley6575]

Morning Weight: 191.0lbs

Medium Day
3,634cal.
213g P
563g C
59g F (35g Added Fats)

Push A​	Weight​	Reps​	Sets​
Incline BB Press​	195lbs​	12​	3​
Dips​	45lbs​	15​	4​
Seated Overhead Press​	115lbs​	12​	3​
DB Seated Rear Delt Flys​	25lbs​	20​	5​
Seated DB Lateral Raises​	25lbs​	15​	5​
EZ Bar Tricep Extensions​	55lbs​	15​	4​
Tricep Rope Pushdowns​	20lbs​	15​	4​